Friday 11-11-11

11-11-11...... Nigel Tufnel Day!!

up and out for a TGIF workout!
Warm up
run 1 mile 7:45
3 rounds
20-push ups
20-med ball sit-ups
20-goblet squats w/med ball
-worked thru this fast and solid. good stuff. little variety.

Strength
Press
10-45
8-75
6-95
5-5-5
110
130
145-7
-7 solid reps. felt pretty good. may have been able to get an 8th but failed so racked it there.
overall not so bad.

Met-con
Bear Complex
95
105
115
125-4 reps
95
-worked thru these quick but rested between rounds. 125 was heavy and only got 4 solid reps. couldn't lock out the 5th rep at the press. went back to 95 for the conditioning.

Row 1500m
4:59
-pretty solid effort on the rower. felt solid. maybe should have gone for 2k to see what the time would be. maybe next week.

plyo
foam roll

-looking to maybe get a couple longer runs in this weekend. we'll see what the schedule plays out like.

happy 11-11-11!
also happy veterans day!